Podcast Notes Key Takeaways

• “When we find some exercises that are popular, we forget other ones and a lot of times we forget really effective exercises. They’re just not popular but they’re super effective.” – Sal Di Stefano
• Sometimes we avoid the most effective exercises because they’re difficult
  • “You want the pump but you don’t want the pain” – Sal Di Stefano
• The 8 exercises you should be doing:
  • 1) Turkish Get-up
    • The Turkish Get-uplooks like a dance move but it takes you through multiple planes of movement making it a great exercise
  • 2) The Windmill
    • The Windmill, like the Turkish get-up, doesn’t train a specific body part but it does improve overall performance
  • 3) The Farmer Walk
    • The Farmer Walk is just holding dumbbells or a trap bar in your arms and walk in a straight line
  • 4) Bulgarian Split-Squat
    • The Bulgarian Split-squat looks like a lunge but it’s not, it requires more balance and an elevated surface
  • 5) The Z Press
    • The Z Press is when you sit on the floor, spread your legs in a V-shape, and press weight upwards
  • 6) The Zercher Squat
    • The Zercher Squat is when you do a front squat with a bar in the crooks of your elbow
  • 7) Snatch Grip Deadlift
    • The Snatch Grip Deadlift is when you deadlift the bar but with a wider grip  
  • 8) Single-Leg Deadlift
    • The Single-leg Deadlift is when you bend your hips and lift one leg up while lowering your torso as low as possible
• You need to plug in and practice new exercises for about 5 weeks to start seeing results

Read the full notes @ podcastnotes.org

In this episode, Sal, Adam & Justin list eight highly effective but mostly-ignored exercises and how to add them to your routine.

• The trends in exercise. (2:41)
• The 8 Best Exercises You are NOT Doing and HOW to program them into your current workout. (8:10)
• • #1 – Turkish Get-Up. (10:56)
  • #2 – The Windmill. (16:20)
  • #3 – The Farmer Walk. (20:01)
  • #4 – Bulgarian Split-Squat. (24:12)
  • #5 – The Z Press. (29:32)
  • #6 – The Zercher Squat. (33:05)
  • #7 – Snatch Grip Deadlift. (37:01)
  • #8 – Single-Leg Deadlift. (40:21)

Related Links/Products Mentioned

• June Promotion: MAPS HIIT ½ off! **Promo code “HIIT50” at checkout**
• Visit PRx Performance for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout**
• 3 Turkish Get-Up Variations - Tutorial with Kettlebell Master of Sport – Mind Pump TV
• MAPS Prime Webinar
• Add Windmills to Your Workout to Increase Your Deadlift Strength – Mind Pump TV
• COUNTRY STRONG?? Increase YOUR Work Capacity (2 EXERCISES) | MIND PUMP TV
• The Only Way You Should Be Doing Bulgarian Split Squats! (BUTT GROWTH) - Mind Pump TV
• Z Press to take Your Shoulder Development to the Next Level – Mind Pump TV
• Build Your Legs with the Zercher Squat – Mind Pump TV
• How To Do A Snatch Grip Deadlift With Eugene Teo – Mind Pump TV
• The Best Deadlift Variation You're NOT Doing!! (2 of 3) | MIND PUMP TV
• GROW Your GLUTES with a SINGLE LEG DEADLIFT! - Mind Pump TV
• MAPS Fitness Performance - Mind Pump Media
• Mind Pump Podcast - YouTube
• Mind Pump Free Resources

People Mentioned

• Dorian Yates (@thedorianyates)  Instagram
• Dr. Jordan Shallow D.C (@the_muscle_doc)  Instagram

Robert Oberst (@robertoberst)  Instagram